3

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calorie surplus on resting days benficial

Answered on August 19, 2014
Created August 19, 2012 at 11:01 PM

i do military/calistencis workouts 5-6 times a week sometimes twice a day workouts with 4-6 mile runs, and 1500-2200m swims. right now im trying to improve my muscle endurance, adding on lean mass,and staying injury free. during the week i usually eat 2200-2700 calories during my workout days, on my rest day im usually starving and nothing satifies me. would it be beneficial to eat around 3000-3500 calories on my rest day? even on my resting days i PT myself everynow and again, just cant get enough of pushups and pullups!

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3 Answers

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1
9e3bf43de29f66e5bb7be9c7d176b5e1

on August 20, 2012
at 06:07 AM

A lot of gurus like Martin Berkhan recommend 20% above maintenance on training days and 20% below on rest days. This is almost the opposite of what my body naturally wants to do, as HIT seems to actually dampen my appetite somewhat (I guess my body doesn't want to be bothered doing the hard work of digesting whole foods after such an intense workout).

Anyway, I haven't had enough experience yet to really say which way is the way to go, but I certainly don't question the success that followers of Leangains have had, so I'm inclined to try their methodology.

In my case, I am not actually really counting calories/macronutrients, but I certainly feel like it would be easier to overeat on rest days. Have you tried simply cycling your macronutrients a bit? Eat more satieting, nutrient dense foods on rest days (fat/protein/green vegetables) and adding a bit of safe starches on training days?

1
4e0e0b83bb8bfad75fcc93689df178f5

on August 20, 2012
at 12:53 PM

Looks like you usually only have 1 rest day during the week? With the amount of work you are doing you have to eat more calories on the days you are training. Have a large breakfast with more carbs. If you are trying to put on lean mass get as many calories in as you can around your resistance training and use a protein supplement after training along with more carbs. When you are trying to gain you want to get in up to 2g protein per pound. On rest days stay away from the starchy carbs and eat as much protein and veggies as you want. Eat every couple of hours and you should feel satisfied. Maybe also check how much water you are drinking a day? Hope this has helped some!

1
3ab5e1b9eba22a071f653330b7fc9579

on August 20, 2012
at 10:52 AM

I feeel the same, I am much less hungry on my training days and when my body is repairing I feel like I could eat the entire butcher counter at whole foods. I just listen to my body, if it's starving i give it some extra food.

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